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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell High Curl
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3x8 reps |
rest: 60s
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Dumbbell Inner Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Reverse Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell Bench Press (Palms in)
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3x8 reps |
rest: 60s
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Dumbbell Bench Press (Reverse Grip)
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3x8 reps |
rest: 60s
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Dumbbell Pullover
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3x8 reps |
rest: 60s
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Chest and Shoulder Stretch
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3x8 reps |
rest: 60s
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Hip Abduction
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3x8 reps |
rest: 60s
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Hip Adduction
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3x8 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 60s
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Flutter Kick
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3x8 reps |
rest: 60s
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Single-Leg Glute Bridge
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3x8 reps |
rest: 60s
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Glute Stretch
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3x8 reps |
rest: 60s
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Sit-Up
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3x8 reps |
rest: 60s
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Side Jacknife
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3x8 reps |
rest: 60s
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Leg Pull-In
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3x8 reps |
rest: 60s
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Alternating Heel Touch
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3x8 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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Z Pose
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3x8 reps |
rest: 60s
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Standing Half Moon
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Dumbbell Tate Press
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3x8 reps |
rest: 60s
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Dumbbell Press (Close Grip)
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3x8 reps |
rest: 60s
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Assisted Hyperextension
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Rotational Row
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Dynamic Back Stretch
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3x8 reps |
rest: 60s
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Standing Trunk Rotation
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Neutral Grip)
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl (Reverse Grip)
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Kneeling Forearm Stretch
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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3x8 reps |
rest: 60s
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Shoulder Stretch
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3x8 reps |
rest: 60s
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Bodyweight Squat
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3x8 reps |
rest: 60s
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Bodyweight Rear Lunge
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3x8 reps |
rest: 60s
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Bodyweight Side Lunge
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3x8 reps |
rest: 60s
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Bodyweight Walking Lunge
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3x8 reps |
rest: 60s
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Prisoner Squat
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3x8 reps |
rest: 60s
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Quadricep Stretch
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3x8 reps |
rest: 60s
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Toe Touch Stretch
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3x8 reps |
rest: 60s
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Bodyweight Calf Raise
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3x8 reps |
rest: 60s
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Bodyweight Single-Leg Calf Raise
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Wall Calf Stretch
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3x8 reps |
rest: 60s
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